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Wees and Poos

poos_n_wees

By poos_n_wees
in Workout journals

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poos_n_wees Veteran member

poos_n_wees

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nice weights on the front squat :clap: and volume :shock:
mean numbers. train hard!
Wow, some big weights shifted here! Nice :clap:

Cheers guys :grin:

awesome PnW! Why the fronts with hammys?

Where abouts are you training atm?

Thanks mate. To be honest, squats are my fave exercise, so I like doing any form of them twice a week no.gif

I haven't really explained my training split that well.. But my leg days are split into:

Heavy quads/light hammies

Heavy hammies/light quads

Whereby any sets under 5 reps are considered heavy, and sets 8+ reps are light.

Looking at my choice of exercises though, I could probably choose better hammy exercises.

And I train at the Fitness Plus gym.. In the promised land of Manurewa lol.

*cough*funnovicecompatcoastsept17*cough*

8)

Nice work Tanz! love the work :clap:

Cheers J. Will meet you guys there :grin:

Hell yeah :nod: we need some girls to come lift...can't have just the boys running the show :-s

highfive.gif

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poos_n_wees Veteran member

poos_n_wees

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:grin:

THURSDAY 23/06

Training - Accessory stuff I've missed out during the week

Seated calf raises

35 x 12 x 3

20 x 12

Standing calf raises (lbs)

90 x 12

75 x 12 x 2

60 x 12

Seated alt DB curls

10's x 12

12.5's x 12 x 2

BB curls

20 x 12 x 2

25 x 10

30 x 5

20 x 7

15 x 12

Pinwheel DB curls

7.5's x 12

12's x 12

14's x 12

Decline abs

BW x 20

BW +10kg x 20

BW +15kg x 20

That's the last time I ever work calves hard before upperbody stuff. My fricken legs wouldn't stop shaking during the other exercises! Lol shaaaame.

Cardio - 20mins incline walk; treadmill

FRIDAY 24/06

Training - Off

Cardio - Off

SATURDAY 25/06

Training - Off

Cardio - Off

SUNDAY 26/06

Training - Verticals, tris

Push press

20 x 8

30 x 6 x 3

35 x 6

40 x 5

Pullups

BW x 6 x 4

Seated DB press

10's x 10

15's x 10 x 2

Chinups

BW x 6 x 4

Superset: DB lat raises w/ Plate front raises

5's x 12 / 10kgs x 12

7's x 12 / 10kgs x 12 x 2

Seated DB rear lat raises

4's x 12 x 3

Superset: Ezibar skullcrushers w/ EzibarCG bench

17.5 x 12 / 17.5 x 12 x 3

Rope pulldowns (lbs)

15 x 12 x 3

Cardio - None

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poos_n_wees Veteran member

poos_n_wees

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MONDAY 27/06

Training - Quads

Squats

20 x 10

50 x 8

60 x 6

70 x 6

80 x 5

85 x 3

90 x 3

95 x 3

100 x 3

Was listening to

during the squats.. Yeeeyyaaaahhh :pfft:

Could've added some weight, but was too nervous to. Kicking myself now.

Front squats

40 x 10

50 x 10

60 x 10

RDLs

20 x 10

50 x 10

60 x 10

70 x 10

Got some chalk today. Just the blackboard type, which worked well. Guy asking to use the bar after me was all "what's this green stuff on it?" :pfft:

Static BB lunges

20 x 10 each leg

30 x 10

35 x 10

40 x 10

Seated calf raises

20 x 15

30 x 15 x 2

Standing calves (lbs)

75 x 12 x 3

Cardio - Off :oops:

No sports this week 'cos of work getting in the way. But will endeavour to hit the track this week and won't use the cold weather as an excuse finger.gif

Diet - Off

M1 - Pumpkin soup, couple of bread rolls, chopchop chicken

M2 - Jarrah, biscuits

M3 - Chicken, taro, veges, salad

As you can see, my diet sucketh. Gotta start cleaning it up, have more protein, and get some fish oil caps and maybe protein powder. Not counting macros yet, but will dig up my old macro stats from my old journals then try remember my fitday.com password lol.

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bar-belle Veteran member

bar-belle

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Good work on the squats m'am and 8) track too.

Some days it's just hard to get the protein and cals in :roll:

You into chopchop chicken 2....I am after months of refusing to eat it...but I'm sooooo over tuna. I dont' care if it is cat, dog or rabbit it tastes ok :shifty:

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poos_n_wees Veteran member

poos_n_wees

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Good work on the squats m'am and 8) track too.

Some days it's just hard to get the protein and cals in :roll:

You into chopchop chicken 2....I am after months of refusing to eat it...but I'm sooooo over tuna. I dont' care if it is cat, dog or rabbit it tastes ok :shifty:

:pfft: Thanks sis, I feel your pain. I'm not really a big fan of it (or tuna either!!), but its all about convenience for me 'cos I'm a lazy cook lol.

nice weight on the squats...well done :nod:

Cheers buddy. What times do you usually train at FP ?

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poos_n_wees Veteran member

poos_n_wees

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Plain cooked tuna in barbecue seasoning and barbecue sauce!!

I tried this! Really nice with rice thumb.gif

Mean squats!! :nod: AND you felt like you could've added more weight!! 8)

Thanks sis :grin:

Rahahahaah Gangsta 8) ...have that one on my play list!

Yup, thats me.. Pretty gangsss lol2.gif

Solid training. How long you been at it?

Thanks mate smile.gif

Started weight training in 2005, but lifting heavy since around 2008-2009.

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Viking Power Veteran member

Viking Power

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:clap: :clap: awesome effort thats just brute strenght mate 8) get your techinque sorted and there's room for prently more kg's to be added :clap:

keep up the awesome work PNW and get up to coast for the in house comp and smash some tin you will walk away better for it :)

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